10 Best Dumbbell Standing Zottman Preacher Curl Alternatives for Home

The Dumbbell Standing Zottman Preacher Curl is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell One Arm Reverse Spider Curl, the Cross Body Hammer Curl and the Dumbbell Standing One Arm Curl (Over Incline Bench).

Dumbbell Standing Zottman Preacher CurlWatch the Dumbbell Standing Zottman Preacher Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Standing Zottman Preacher Curl

The steps for the Dumbbell Standing Zottman Preacher Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Intermediate · Isolation

  1. Stand up straight with a dumbbell in each hand, palms facing forward.
  2. Place your upper arms against the preacher bench and keep your elbows slightly bent.
  3. Curl the dumbbells up towards your shoulders while keeping your upper arms stationary.
  4. At the top of the movement, rotate your wrists so that your palms are facing downward.
  5. Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as well.
  6. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Standing Zottman Preacher Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Standing Zottman Preacher Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell One Arm Reverse Spider CurlPlay demonstration

    1. Dumbbell One Arm Reverse Spider Curl

    95% match

    Biceps · Intermediate · Isolation

    The same equipment, taken with an overhand grip.

    • Dumbbell
    How to perform it
    1. Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.
    2. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow.
    3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    4. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Standing Zottman Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell Standing Zottman Preacher Curl
    • Equipment: free weights, the same as the Dumbbell Standing Zottman Preacher Curl
    • Body position: standing, the same as the Dumbbell Standing Zottman Preacher Curl
  2. Cross Body Hammer Curl

    2. Cross Body Hammer Curl

    94% match

    Biceps · Beginner · Isolation

    Pick this when you want an easier version that still works the biceps.

    • Dumbbell
    How to perform it
    1. Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
    2. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
    3. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
    4. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Standing Zottman Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell Standing Zottman Preacher Curl
    • Equipment: free weights, the same as the Dumbbell Standing Zottman Preacher Curl
    • Body position: standing, the same as the Dumbbell Standing Zottman Preacher Curl

Dumbbell Standing Zottman Preacher Curl FAQ

What muscles does Dumbbell Standing Zottman Preacher Curl work?

The move targets the biceps brachii (both long and short heads), brachialis, and brachioradialis through loaded elbow flexion and forearm rotation. The supination on the concentric boosts biceps peak, while the pronated eccentric engages the brachioradialis and forearm extensors.

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